Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, EMOM x 10 min: 3 reps @ 55-65%
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2
Notes
Tomorrow we have back squats, chest to bar pull-ups, and double unders.
C&J: After warming up to a moderate load, do 3 reps every minute on the minute for 10 sets. Focus on making your lifts as clear, crisp, and confident as possible.
Lunges: Aim to add a bit of load to what you did last week. Rest between sides as needed.
Squat/BenchDeadlift: You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8.5/10 or higher, with just 1 rep left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
PARTNER METCON
For Time:
5,000m Bike
-and at the same time-
8 Rounds (4 Each) of:
80′ Dual KB Front Rack Carry (24/16/12kg ea hand)
40′ Dual KB Suitcase Walking Lunges
Notes
Intent < 13 min
Both athletes are working the whole time today. Partners work together to finish both the bike distance and the carries/lunges, alternating after each round of the couplet, as follows:
Partner A completes one round carry + lunges while Partner B bikes to chip away at the 5K. Then switch places and continue.
The workout is complete when the bike reads 5000m (or 3.1 miles) and each partner has done 4 rounds of the couplet, 8 total. It’s possible that one element will be complete before the other. Work until both are done!
80′ = 4 x 20′ segments (2 “down-and-backs”)
40′ = 2 x 20′ segments (1 “down-and-back”)
Lunges: Toes start behind one tape line and heels finish beyond the next to clear a 20′ segment. Don’t short it!
Scale loading and distance as needed to finish a challenging workout in under 13 min. Ideally use the same set of KB’s for the carries and lunges. If needed, scale one or both movements so individual rounds don’t take longer than 90 sec.
CrossFit Group Class Programming Template (WK8/8)
Monday 5/12/25 – Sunday 7/6/25
Weekly Biases
Monday: Back Squat
Tuesday: Varied
Wednesday: Snatch / Clean
Thursday: Bench Press / Shoulder Press OR Handstand Push Ups
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength
Monday: Back Squats
Wk1: Heavy 5 then, 90% AMRAP
Wk2: Heavy 3 then, 85% AMRAP
Wk3: MURPH!
Wk4: Heavy 1 then, 80% AMRAP
Wk5: Heavy 5 then, 90% AMRAP
Wk6: Heavy 3 then, 85% AMRAP
Wk7: Heavy 1 then, 80% AMRAP
Wk8: Focus lift in WOD
This day will also incorporate a second segment, whether it’s a metcon or assistance work.
Wednesday: Olympic Weightlifting
This cycle we will alternate between the Snatch and the Clean. Athletes can elect to power or full/squat Snatch, and should plan to be consistent with their choice for all or most of the cycle.
Weeks 1,3,5,7: Snatch (Power or Squat)
Weeks 2,4,6,8: Clean (Squat)
The focus of this day will be lifting, though we will use EMOMs, assistance work, and other elements around the lifts.
Thursday: Pressing
This cycle we will alternate between Bench Press and Overhead Pressing. On the overhead weeks, athletes can either follow a Shoulder/Strict Press cycle or use this as dedicated time to improve Handstand Push Up strength and technique. Progressions will be provided!
Weeks 1,3,5,7: Bench Press
Weeks 2,4,6,8: Shoulder Press OR Strict Handstand Push-Up Progression
This day will also incorporate a second segment, whether it’s a metcon or assistance work.
Friday and Sunday: Floater Strength Days
Use these strength segments to round out and/or make up missed lifts from the week.
This day will also incorporate a second segment, whether it’s a metcon or assistance work.
Tuesday and Saturday: Varied
On these days, we’ll utilize variance to balance out the week. Expect a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, and so on.
Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for future success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members.